The Joy Workout

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How to do it

Warm up with one of the cardio moves, then begin the strength workout. After each strength move, do one cardio move.

The cardio moves:

Speed BallBegin standing with a medicine ball or rubber playground ball in front of you. Bend down and touch the ball with your right hand while reaching your right leg behind your left leg (your left knee will bend; shown). Roll the ball to your left hand. Begin rolling the ball back toward your right hand as you transfer weight to your right foot and reach your left leg behind your right leg. Continue alternating back and forth at a fast pace for 30 seconds.